5 Best Foods For Diabetes Control

Let's talk about the 5 Best Foods For Diabetes Control.

Having diabetes shouldn't stop you from enjoying delicious dishes.

So let me give you some food ideas that are easy and tasty – but they're also safe for your condition.

Note: This article includes references and studies related to the diabetes foods.

Table Of Contents show

Best Foods For Diabetes Control (In A Nutshell)

Some people might think that healthy foods are boring.

If you suffer from diabetes, you may sometimes feel even more limited.

But the good news is that you can enjoy lots of delicious dishes that are still nutritious.

You only need to consider a few factors when choosing the right foods:

low glycemic index (GI)
using healthy cooking methods
limiting the addition of sugars
proper portion sizes
the amount of protein, fibers and healthy fats they contain

You can also consult a nutritionist/dietitian who could give you a proper plan.

According on my research, here are some simple food examples suitable for your diabetes:

Grilled Turkey Burger
Chicken and Vegetable Stir-Fry
Red Lentil Soup
Quinoa & Black Bean Salad
Grilled Salmon With Vegetable Skewers

As you can see, those foods won't make you feel like your diet is restricted.

Also – they are rich in fiber and essential nutrients.

But at the same time, they are low in fats, calories and glycemic indexes.

So overall, you can enjoy them without feeling any guilt when it comes to your diabetes.

Now – a good idea is to combine these foods with a high-quality supplement.

My honest recommendation would be Gluco Cleanse Tea, which is probably the best natural supplement for diabetes.

It's a product with a lot of evidence in terms of control blood glucose levels.

In addition, its formula has the essential nutrients diabetes sufferers need:

one of the few products with the top version of cinnamon
also contains a trademark form of Banaba extract
has essential minerals like zinc and chromium

So the tandem of a good supplement and nutritious foods will surely help you manage your diabetes.

See My #1 Recommended

Diabetes/Blood Sugar Supplement

What To Look For In Your Foods

Firstly – insulin is a hormone that regulates blood glucose levels [1].

In diabetes, your body's ability to respond to insulin (or produce it) is affected.

When that happens, the sugar in your blood finds it hard to enter your cells.

Thus, the level of your blood glucose rises, which can cause complications.

At this time, diabetes is not curable but you can prevent and delay it [2].

The first thing you can change is the food you eat.

Here are the points you need to consider in order to control diabetes [3]:

find foods low in glycemic index (GI) to slow down the rise of blood sugar levels
use healthy cooking methods to reduce extra fats
limit the addition of sugars when cooking (you can use healthier substitutes)
be mindful of your portion sizes
try to include protein and healthy fats to slow down carbohydrates absorption
consult a registered dietitian for personalized advice and meal planning

Again – for a more effective diabetes control, stay away from foods with a high glycemic index (GI).

They can cause substantial fluctuations in your blood sugar levels.

If you have diabetes, you should do your best to avoid them [4].

So without further ado, let's see some food ideas you can start incorporating into your diet.

#1 – Salmon &Vegetables

If you're a fish fan, you're going to love this recipe.

Salmon is known to be very healthy – but when you pack it with vegetables, things get even better.

Let's first list down the ingredients for this recipe [5]:

salmon fillet
yellow and red bell peppers
zucchini and red onion
cherry tomatoes
salt and pepper
olive oil and balsamic vinegar

Now – you can never go wrong with salmon and vegetables.

This food combination is healthy and nutritious.

So you won't really feel that you're struggling to control your diabetes at all.

With that being said, here are the reasons why this meal is good for you:

Salmon has a low GI, it's high in omega-3 fatty acids and it's rich in protein [6].
It will not cause a spike in blood sugar levels.
It can help reduce inflammation.
Also, it's a good source of protein, which can delay the absorption of carbohydrates [7].
Lastly, it can improve insulin sensitivity [8].
The vegetablesare full of essential vitamins, fiber, minerals and antioxidants [9].
They can reduce the risk of complications connected to diabetes [10].

All you need is to thread your salmon fillets and vegetables onto the wooden skewers.

After that, brush the olive oil-balsamic vinegar mixture, then grill.

Again – this meal is low in carbohydrates, high in protein and loaded with essential nutrients.

So it can help manage blood sugar levels and other diabetes-related complications.

Overall, it's easy, delicious, nutritious and most importantly, helpful for diabetes control.

#2 – Quinoa & Bean Salad

If you're a fan of salads and want to find a safe option for diabetes, I have a suggestion.

Let's combine quinoa with beans in a salad.

Now – the ingredients are easy to find (and you can add more or less of them) [11]:

quinoa and black beans
tomato and cucumber
avocado
cilantro and jalapeño
olive oil and lime juice
salt and pepper

All you need to do is cook the quinoa and toss it with the rest of the ingredients.

So besides the fact that it's easy to prepare, it's an excellent option for people with diabetes.

Let me tell you below how this salad can help control blood sugar levels:

Both quinoa and beans have low glycemic indexes and are high in fiber content [12].
Meanwhile, avocado and olive oil are good sources of healthy fats [13].
The fiber content slows down the rate of digestion (gradual and lower rise of blood glucose) [14].
All ingredients are loaded with essential vitamins and minerals [15].
Some of them include vitamin K, vitamin C, potassium and magnesium.

I you want to control your diabetes, you should generally look for nutrient-dense foods.

They provide you with most of important nutrients you need.

But at the same time, they don't cause any increase in your blood glucose levels.

With that being said, you should consider adding quinoa and beans in your diet plan.

#3 – Red Lentil Soup

Now, here's another dish perfect for colder weather – soups based on lentils.

They are generally very easy to make, you just have to gather all the ingredients [16]:

red lentils
carrots and celery
onion and garlic
cumin, turmeric and coriander
thyme, bay leaves and parsley
lemon, olive oil and water

Obviously – you don't need all of them.

Red lentils and water would do the basics.

But if you want to make the most of this recipe, adding (some of) the others would be even better.

You just have to saute all the ingredients, add water then wait for them to be fully cooked.

So what makes it a good option for diabetic people?:

Lentil has few calories, it's loaded with fiber and has a low glycemic index [17].
Its features can lower fasting blood sugar and maintain a healthy weight [18].
Vegetables and lentils are great for cardiovascular health, blood pressure and digestion [19].
You can also get several nutrients like antioxidants, vitamins and minerals [20].

As you can see, the dish is not only helpful for managing diabetes.

It can also address secondary inflammation connected to this condition.

To be exact, it can improve weight management, heart health and digestive health.

Overall – it offers a variety of choices for people with diabetes.

#4 – Fried Chicken & Vegetables

Chicken is probably the easiest meat you can find in the market.

You can definitely use it in a dish that will help you control your diabetes [21].

Here are some extra ingredients you can combine it with:

low-sodium soy sauce and olive oil
garlic, ginger and onions
bell peppers and black pepper
broccoli and carrots

A simple way to combine these ingredients would be to simply stir fry them in a pan.

After everything is cooked, you can enjoy this one-pot wonder.

Now – this recipe it has some real benefits for those who suffer from diabetes:

Chicken breast (a lean protein) is one of the best options for diabetes control [22].
Both vegetables and chicken are high in nutrients and low in calories [23].
They are good at lowering glucose absorption in the bloodstream [24].
Since the dish is low in calories, it can also promote weight loss and boost the metabolism [25].
The antioxidants and anti-inflammatory ingredients reduce the risk of chronic diseases [26].
Lastly, the high fiber content can improve digestive health.

Again – all of the ingredients above can help regulate blood sugar levels.

They can also provide prevent inflammation that a diabetic person is likely to experience.

So if you haven't tried this food yet, it's time to prepare it today!

#5 – Turkey Burger

At first, burger sounds sinful for people who want to cut their carb intake.

But you can always create a healthy and nutritious burger without compromising your health.

You only have to choose the right ingredients – here are some examples [27]:

lean ground turkey
onions and garlic
red bell pepper
whole wheat buns
cumin and paprika
salt and black pepper
lettuce leaves
tomatoes and avocadoes
low-fat cheese or healthier cheese substitute

Cook all the ingredients together just like you made a regular burger.

After that – you can now enjoy a healthier version of the burger.

But what makes this burger guilt-free?

Well – it's because of its several benefits that won't worsen your diabetes:

Turkey is a lean meat that keeps you full for longer [28].
The dish has a very low fat and carbohydrate content.
Turkey is also packed with several nutrients like zinc, potassium and vitamin B12 [29].
Other benefits include weight and cholesterol management [30].
Lastly, grilling is a healthy way of cooking, since it can reduce the amount of fat [31].

Overall – you can still enjoy a tasty and healthy burger that is also diabetes-friendly.